Sweet but smart? Scientists find surprising link between mangoes and lower diabetes risk

If there's a 'forbidden' fruit diabetics fear, then mangoes top the list. According to the U.S. Department of Agriculture, a cup of fresh mango has 22.6 grams of sugar making it popular and loved for its natural sweetness.

When the season arrives, the fruit is an addition to everything, from fruit bowls to smoothies.As a diabetic, people typically prefer avoiding anything considered "too sweet". However, over the years various studies have highlighted the anti-diabetic properties of mangoes. Now, a study conducted by researchers at George Mason University revealed that people who consume the fruit daily have better blood sugar control and reduced body fat compared to those who snack on low-sugar foods.The findings published in Foods in August this year are titled “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study,” and emphasizes that sugar within whole foods is more vital than sugar alone.

How are mangoes good for diabetics?

Well, the content in whole foods balances it all out. In an interview with Science Daily, Raedeh Basiri, Assistant Professor in George Mason's Department of Nutrition and Food Studies explained that the overall nutritional makeup of the food matters.

While mangoes contain natural sugar, they are balanced with fiber, antioxidants, vitamins and more.This combination is effective in slowing sugar absorption and maintaining the blood glucose levels. It also supports digestion and satiety and prevents overeating. In contrast to foods containing sweeteners and other added sugars, a whole food packed with other nutrients and sugar is better and reduces the risk of developing diabetes.In terms of glycemic index (GI), mangoes range between 51 and 56, similar to orange juice. Thus, as per the American Diabetes Association (ADA), this places the fruit in the low-to-moderate GI category, making it suitable for moderate consumption.

Other benefits of mangoes

Along with controlling blood sugar, the fruit improves cholesterol levels too. A study published in the British Journal of Nutrition in 2011 showed that mice fed a high-fat diet supplemented with freeze-dried mango experienced lower body fat, reduced cholesterol and better glucose levels than those treated with sugar-lowering drugs.Mangoes naturally support metabolic health and thus are a sweet and smart choice for balanced and conscious nutrition.